VEGETARIANS

Many people give up eating flesh on moral or compassionate grounds,while others become vegetarian to improve their health and well-being. Vegetarian food is extremely healthy and provides all the importantvitimans,minerals, proteins,carbohydrates and fats for a nutritious, well-balanced diet. What is a vegetarian? There are different kinds of vegetarians:- 1. Lacto vegetarian They eat no flesh of any kind. Their diet consists of fruit and vegetables and dairy products(vegetarian cheese only) 2. Lacto-ovo-vegetarians They eat the same as the lacto vegetarians but also include eggs in their diet.  3. Vegans They eat only plant food.They eat no flesh, no eggs and no dairy products. Some will eat honey but not others. 4. Fruitarians They eat only fruits,nuts and seeds.(This includes the fruit of vegetables such as tomatoes and courgettes. However they never eat the roots of plants such as carrots and potatoes) How healthy is a vegetarian diet? All the research appears to confirm that if a well-balanced vegetarian diet is followed you will be eating healthily. 1. It's usually lower in saturated fats(found mainly in meat and dairy products) 2. It's high in complex carbohydrates which provide bulk for the diet. These are the unrefined or low-refined starchy food that should form the majority of the average vegetarian diet--bread,rice,other grains, pasta, potatoes, cereals, dried beans, peas, lentils, fruit and vegetables. There are many alternatives to obtain the protein found in flesh, such as nuts,seeds, legumes(beans and pulses) and some whole grains.These foods also contain fibre which helps the body stay healthy. The four main food groups 1. Beans,nuts and seeds. 2. Grains. 3. Dairy produce. 4. Fruit and vegetables. If something from each group is included in the daily diet, you will be sure of getting the nutrients you need for a healthy diet. 3. BEANS AND RICE Makes 4 to 6 servings Prep Time: 10 Minutes Cook Time: 50 Minutes Ready in: 1 Hour This is a very filling dish. Ingredients 1 tablespoon olive oil 1 cup chopped onion 1 green bell pepper, chopped 2 cloves garlic, minced 1 teaspoon salt 4 tablespoons tomato paste 1 (15.25 ounce) can kidney beans, drained with liquid reserved 1 cup uncooked white rice Directions 1 Heat oil in a large saucepan over medium heat. Saute onion, bell pepper and garlic. When onion is translucent add salt and tomato paste. Reduce heat to low and cook 2 minutes. Stir in the beans and rice. 2 Pour the liquid from the beans into a large measuring cup and add enough water to reach a volume of 2 1/2 cups; pour into beans. Cover and cook on low for 45 to 50 minutes, or until liquid is absorbed and rice is cooked. Makes 4 to 6 servings 6. FLAVORED COUSCOUS Ingredients: 1 packet couscous 1 tablespoon olive oil 2 teaspoons crushed garlic 1 bunch spring onions 1 bunch fresh corainder, washed and chopped half a cup black currants half a cup flaked almonds Directions: In a large saucepan, heat olive oil, garlic and spring onion. Prepare couscous according to packet instructions (usually, add boiling water, steam till water is absorbed). Add currents, almonds, couscous to the saucepan, stirring for one minute on low heat. Finally, toss in coriander, and give one final stir. Serve immediately. Serves: 4 Preparation time: 30 minutes back to the opening page

My Paintings p1 My Paintings p2 My Paintings p3 Animations p4 Animations p5 Animations p6 Faerie imagesp7 Faerie poems p8 All about faeries p9 1. QUICK VEGETARIAN SPAGHETTI Makes 7 servings Prep Time: 10 Minutes Cook Time: 20 Minutes Ready in: 30 Minutes This is a quick meal for vegetarians. It is very filling. You need chunky tomato sauce to make your sauce thick. Ingredients 1 pound uncooked spaghetti 1 cup broccoli florets 1 (15 ounce) can whole kernel corn, drained 1 cup fresh sliced mushrooms 1 cup sliced carrots 2 (8 ounce) cans tomato sauce Directions 1 Bring a large pot of salted water to boil, add spaghetti and return water to a boil. Cook until spaghetti is al dente; drain well. 2 Combine broccoli, corn, mushrooms, carrots and tomato sauce in large sauce pot. Cook on medium heat for 15 to 20 minutes or until vegetables are tender. Stir occasionally to keep sauce from sticking. Serve sauce over spaghetti. Makes 7 servings 2. MUSHROOM BURGHERS Makes 4 servings Prep Time: 15 Minutes Cook Time: 20 Minutes Ready in: 35 Minutes This is delicious served on a bun with lettuce, tomato, and a pickle. Ingredients 4 large portobello mushroom caps 1/4 cup balsamic vinegar 2 tablespoons olive oil 1 teaspoon dried basil 1 teaspoon dried oregano 1 tablespoon minced garlic salt and pepper to taste 4 ounces thinly sliced Provolone cheese Directions 1 Cut stems off of mushrooms, and place smooth side up in shallow dish. 2 In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, and salt and pepper. Pour over mushrooms. Let stand at room temperature for around 15 minutes or so, turning twice. 3 Preheat grill for medium high heat. 4 Brush grate with oil. Place mushrooms on the grill over medium high heat, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese if desired during the last 2 minutes of grilling. 5. EASY PIZZA Ingredients: 3 3/4 c. flour approx. 1 pkg yeast 1 1/2 c. lukewarm water 1/2 tsp salt 1 tbsp sugar 1-3 tbsp. olive oil topping: tomato sauce, oregano, garlic powder,< mushrooms, olives, green peppers, onions vegetarian cheese anything else you like Directions: This is an easy way to make a home-baked pizza in a short time. Dissolve the yeast in the lukewarm water with the sugar and let stand for 5 minutes. Mix in the oil, salt, and 1 cup of flour. Add the rest of the flour a cup at a time until it becomes too hard to stir with a wooden spoon. Turn out onto a floured counter and knead for 8-10 minutes, until it's smooth and elastic. Have your oven preheating at 375 while you're kneading the dough Let the dough rest for a few minutes while preparing the green peppers, olives, mushrooms, onions, etc. When you have all the ingredients ready, roll the dough out into a large circle and place on stone a baking sheet- -sprinkle cornmeal on it first-- and spread the tomato sauce evenly over the dough. Then add The seasonings. Follow this with the olives, mushrooms, and onions, green peppers and whatever else you like. Top with the vevetarian cheese. Bake until the cheese browns slightly. If you like a thinner crust make two smaller pies instead of one large one. Serves: 4